Advanced
Front lever to 1 arm front lever
Biceps - Obliques - Abs - Lats

- At a bar, perform a normal front lever.
- Hold it for the required time.
- Then release one hand to get into a one-handed front lever position.
- Again, hold the position for the required time.
Sessions
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

L sit leg raises
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Abs ∙ HipFlexors ∙ Lats

Tucked flag
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Isometric L sit on dip bar
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Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest

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Biceps ∙ Lats

Scapular retraction
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LowerTrapezius ∙ Lats